Carrie Regan Coaching

Are you a spin class regular who’s still wearing sneakers to class and curious about the benefits of dedicated clip-in spinning shoes?   Curious about buying a pair but don’t know where to begin? Wondering about those cleats on the bottom–what kind to get, and how to put them on?

This post is for you!

BENEFITS

There are some definite benefits to splurging on dedicated spinning shoes:

• Since these shoes lock onto the pedals, you can generate more power and more easily recruit all the muscles involved in the pedal stroke.  This makes it easier to get that nice round pedal stroke we all strive for, without some muscles dominating more than others, which can lead to muscle imbalances and even injury.
• These shoes have a stiffer sole and snug fit, which enables you to transfer more power and can prevent foot pain.  Sneakers are “squishier” and provide a less stable platform, which can allow your ankles and knees to fall out of alignment, leading to potential injury over time.  I find them significantly less stable when I’m up and out of the saddle.
• Clip-in shoes are a lot easier and faster to get in and out of than cages (once you get the hang of it, which takes no time).
• Clip-in shoes are safer, since there’s less of a chance that your sneaker will catch in the cage when you try to get out.
• If you have the proper pedals on your outdoor bike, you can also use them on that bike.  You can even get pedals with an SPD clip on one side and platform on the other, which gives you the option of riding with either regular shoes or bike shoes.

BUYING TIPS

• There are two basic types of cycling shoes:  road shoes and mountain bike shoes.  Mountain bike shoes have a recessed cleat which makes them much easier and safer for walking on slick gym floors, so I’d highly recommend mountain bike shoes.  Road shoes have a slicker bottom which leaves you walking on the cleat rather than the shoe itself.  In the short time I tried using road shoes in spin class I nearly had several wipeouts, so I don’t recommend them.
• You’ll likely also find shoes that are marketed specifically for spinning class.  They work like a mountain shoe, with a recessed cleat that makes it easier to walk in them, but may be more sneaker-like in appearance and offer some extra ventilation.  Don’t worry about your shoe being spin class-specific however if you find a mountain shoe that works for you.
• Do not worry about getting pricey carbon fiber-soled shoes.  They’re overkill for a spin class.
• You’ll need to get cleats as well if your shoe doesn’t come with them.  There are various types (SPD, LOOK, etc).  Our bikes at Washington Sports Club use Shimano SPD’s like these, which are less than $13 on Amazon.com  They usually don’t come with shoes so be sure to pick up a pair when you buy shoes.  If you buy them at a shop, they may offer to put them on for you (ask!).  Otherwise I’d be happy to help–or here’s an easy-to-follow how-to video.
• Cycling shoes often come in European sizes, so be prepared.
•  You’ll find shoes that have laces, velcro, or both.  Personally, I prefer a pair that just has velcro closures, since laces can come undone and wrap around the pedals.  They’re also quick and easy to put on and take off.

TIPS FOR FINDING SHOES ON SALE

Cycling shoes come in a range of prices.  A quick check on Amazon has spin class-specific shoes at $75-85 (and even more in a cycling shop), but I’ve never paid more than $30-40.  (Performance currently has this model on sale for $39).

I encourage people to check sizing and fit in a shop and see what you can find online.  If you have a small foot, you can usually score some bargains.

Shoes should offer some support to keep your ankles and knees from caving in and in proper alignment when you pedal.  I use a cheaper pair of mountain shoes that I beef up with custom orthotics (more on that later).

Here are two sites that usually have decent sales–and ebay also has great deals on new shoes.

Nashbar

Performance Bikes  (They also have stores in the local area)

TIPS FOR WEARING YOUR SPIN SHOES

•  If you wear orthotics in your sneakers, put them in your spinning shoes as well!  If you don’t need custom orthotics and have a cheaper shoe, Superfeet makes a cycling-specific insole that can improve fit (click here for more info.  The cycling insoles are the black ones).
• As always, if your knees or ankles are caving in or you experience any pain, there could be something more serious in play than just your shoes.  Consult a medical professional!

As always, let me know if you have any questions!